Alternate for 4 rounds, rest as needed:

5 Press in Split, RPE 4-5

Strict C2B, RPE 4-5

8 Intervals,
new every 4th minute

A) Sled Push 50m + Run

B) Assault Bike 15/10 Cal. + Run

C) Row 18/13 Cal. + Run

D) SkiErg 15/10 Cal. + Run

Metcon FT
12-10-8-6-4-2, 12 min CAP

Cleans 45/30 kg
Ring Dips -> Dip Stn -> Pushups @ deficit

Back squat 5x5
Tempo 5s down, 5s at bottom, 1s up, 1s at top

Emom3 x 4
Bench press x 3
Hidas lasku alas, 2 sek nopeasti ylös
50%

Every 3min

6x5 @3102

Good posture!

With a partner:
AMRAP 20:00
Athlete #1 Rows 500m
Athlete #2 Runs 400m / Stairs x 1+½

*Score = total man sets of 500m/400m run completed. Both athletes are working at the same time.

In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As: On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)

"JT with a twist"

21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups

*but after each round - 20 Front Squats 50/35kg

12 min EMOM
1) 15 cal airbike
2) 55 DUs